At-home softball drills for 7 to 10 year olds

This is a free sample week of at-home softball training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of softball for 7 to 10 year olds

Session 1

Tee and toss 12 minutes

Dry swings, check your stance · 3 min
Feet wide, knuckles lined up
Tee swings into a net · 5 min
Eyes on the ball, swing level
Soft side toss from a parent · 4 min
Short stride, swing through the ball

Session 2

Ready glove 12 minutes

Ready position hops · 2 min
Feet wide, glove open, on your toes
Rolled grounders · 5 min
Glove on the ground, eyes watch it in
High tosses with a soft ball · 5 min
Two hands, call it out loud

Session 3

Fielding: Zigzag Path Run 12 minutes

Warm-up: easy jog, skips and arm circles · 2 min
Start slow and build up. Loosen up; nothing should hurt.
Zigzag Path Run · 4 min
Get low to turn. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
Wall Push-Up Countdown · 4 min
Straight like a board. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Cool-down: walk and easy stretches · 2 min
Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 softball plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Zigzag Path Run

Ages 6 to 10 · 8 min

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Wall Push-Up Countdown

Ages 6 to 10 · 5 min

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Safety for ages 7 to 10

Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: softball

Batting helmet with a face guard whenever anyone pitches or tosses to you.
A fielder face mask is wise for pitchers and corner infielders; catchers wear full gear.
Count every pitch, including practice and bullpen. Windmill pitching still causes overuse injuries.
Rest after a big pitching day; play another position on rest days, and stop if the shoulder, elbow or back hurts.
Spin pitches like the rise ball wait until about 13, with a pitching coach.
Slide feet first. Head-first slides are not allowed in Little League Major and below.

For every sport and age (7)

Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 27 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Softball: governing bodies, safety and development (7)

Youth athletic development and safety (20)